Category Archives: PCOS

Polycystic Ovary Syndrome (PCOS) is a common hormonal issue that affects women during their childbearing years. One of the main causes of many PCOS symptoms is something called insulin resistance, which isn’t always well-known in regular healthcare. 

There’s an important part of women’s health and PCOS that doesn’t get enough attention, and that’s checking your insulin levels regularly. High insulin levels can worsen many PCOS symptoms like weight gain, acne, irregular periods, and trouble getting pregnant. 

So, it’s crucial to try and keep your insulin levels low when dealing with PCOS. That’s why we’re really excited to introduce Lilli Kits, which are a new and helpful tool. This blog will tell you more about what Lilli Kits are, how they can be a great addition to a low insulin lifestyle, and how they make it easier to manage PCOS. 

Understanding Insulin Resistance and PCOS Symptoms 

Insulin levels can be high for many years before your blood sugar levels go up. Depending only on A1c or blood sugar tests can be misleading because they might not show if you have insulin resistance. Surprisingly, some people with high insulin levels can have completely normal blood sugar and A1c results, hiding a hidden problem with their metabolism that could become a serious issue over time. 

The Why Behind Lilli Kits 

At Lilli Health, we believe in providing resources, tools, and education that are based on strong evidence and thorough research. Our aim is to assist millions of people worldwide in achieving wellness while managing PCOS. Understanding the limitations in the healthcare system, we have developed the Lilli At-Home Insulin Testing Kits to give individuals dealing with PCOS valuable information about their metabolic health, empowering them to take charge of their well-being. 

Why Opt for Lilli Kits? 

Our Lilli At-Home Insulin Testing Kits aren’t just blood tests; they’re game-changing tools for managing PCOS symptoms. They offer: 

• Convenience of home testing: No more waiting at the clinic. 
• Empowered decisions: Understand your body and make lifestyle choices that resonate. 
• Enhanced tracking: Enhance medical consultations with tangible data. 
• Hormone balance and PCOS awareness: Explore your hormone profiles in detail and take a holistic approach to managing PCOS. 

Diving Deeper – Lilli Kit Components 

Soon, we will be offering two Lilli Kits available through our website. Here’s a breakdown of each option. 

• Fasting Insulin Test: Inside the kit, you’ll find a tool for a quick finger prick and a special card to collect a drop of your blood. This helps you figure out your fasting insulin, fasting glucose, and HOMA-IR, which gives you an insulin resistance score.  
• Fasting and 2 Hour Insulin Test: With this kit, you get the results from the first test kit, plus the ability to do another test two hours after drinking something sugary (a dextrose packet mixed in water). This extra test helps us understand even more about how your body deals with insulin. We can see how your body reacts after eating and check if you might be producing too much insulin. 

How Lilli Kits Benefit PCOS 

Insulin resistance is a frequent player behind PCOS symptoms. By identifying it early on, we can improve hormone balance and PCOS treatment strategies tailored to individual needs.  

Lilli Kits are more than just your typical PCOS self-care kits with supplements that are often promoted by wellness influencers online. They serve as guides to help you achieve better health, connecting the dots between your diet, lifestyle, and managing PCOS symptoms. 

Lilli Kits & the Low Insulin Lifestyle 

At Lilli Health, we strongly believe in the benefits of adopting a low insulin lifestyle. Our mission is to simplify your journey and provide you with the tools, resources, and trustworthy information you need to conquer PCOS and maintain lasting health. 

With Lilli Kits, you can: 

• Track insulin levels over time 
• Make educated health decisions based on real-time, accurate data 
• Empower yourself with knowledge and advocate for your wellbeing 

And soon, with our upcoming Lilli app, tracking your insulin levels will be even more convenient. Just enter your test results and keep tabs on your goals, statistics, and symptoms all in one place. This integrated feature allows you to monitor changes in your insulin levels over time, giving you valuable insights into how they relate to your PCOS symptoms. 

Final Thoughts: PCOS Management Made Easy 

Dealing with PCOS can be like navigating a maze, especially when there’s so much confusing information out there. Lilli Kits aim to simplify this journey, offering a clearer path forward. As advocates for PCOS awareness, our vision is to transform healthcare by addressing insulin resistance, regardless of the underlying condition. Through Lilli Health, we hope to lead the way for women worldwide. 

For an in-depth exploration of the science behind the low insulin lifestyle and to learn more about our company’s mission and vision, you can get our book, Low Insulin Lifestyle, today! 

FAQs 

How do I get my test results? 

Once you’ve completed your at-home insulin test, simply place the test strips in the provided shipping package, and you’ll receive your results via email. 

Is my information safe? 

Yes, all the medical information we collect is sent to a lab for processing and to provide you with your results. You’re the only one with access to your sensitive health information, and we won’t share it with any other party. 

If you choose to participate in our research study, your anonymous results may be shared with medical professionals conducting the study. 

What’s a normal insulin level? 

A normal fasting insulin should be below 8 mIU/ml (55 pmol/l). 

A 2 Hour insulin level should be below 50 mIU/ml (350 pmol/l) 

How often should I test my insulin levels? 

There’s no limit on how often you want to test your insulin, but at the minimum, we recommend 

• Fasting Insulin once every 6 months 
• 2-Hour Insulin Test at least once per year 

If you’re just beginning to follow a low insulin lifestyle, it’s a good idea to check your fasting insulin every 2-3 months and your 2-hour insulin every 6 months until your insulin levels are in the normal range. 

Living with PCOS (Polycystic Ovary Syndrome) often feels like a relentless cycle of symptoms, one of which is the struggle to manage insulin levels effectively. Trust us; you’re not alone in this journey.   

You can achieve hormonal balance in PCOS and make meaningful strides toward lasting wellness through smart dietary choices and lifestyle changes. This blog will explore the top foods you should include in your PCOS diet. Let’s get started!  

Understanding the Connection Between PCOS and Insulin Resistance  

Understanding the link between PCOS and insulin resistance is crucial in your journey to better health. PCOS is a hormonal disorder that can affect a woman’s health, including her menstrual cycle, fertility, and appearance. Insulin resistance, a condition where the body’s cells become less responsive to the insulin hormone, is a hallmark of PCOS and the reason behind these signs and symptoms.   

In many cases, insulin resistance worsens hormonal imbalances, leading to a vicious cycle of PCOS weight gain and elevated levels of androgens (male hormones). Therefore, managing insulin levels becomes essential to improving PCOS symptoms.  

Why Insulin Management for PCOS Matters  

With insulin resistance being the root cause of your PCOS symptoms, understanding how to keep insulin levels in check is vital. By reading this blog, you’re already on the right track! Recognizing this connection offers a pathway for proactive treatment by adopting a Low Insulin Lifestyle. Simply choosing to avoid foods that spike your insulin is all it takes!   

So, what foods lower insulin levels and can contribute to hormonal balance in PCOS?   

Best PCOS-Friendly Foods for Lowering Insulin  

As you work to manage your PCOS, focusing on the right dietary choices is crucial for controlling insulin levels and achieving hormonal balance.   

1. Non-starchy vegetables  

Non-starchy vegetables are about the lowest insulin-spiking foods you can eat. Therefore, you can eat as many non-starchy veggies as you want. The more, the better! Here are just a few of the near-endless options available:  

• Arugula  
• Asparagus  
• Bell peppers  
• Broccoli  
• Brussels sprouts  
• Carrots  
• Cauliflower  
• Cucumbers  
• Edamame  
• Eggplant  
• Garlic  
• Ginger  
• Green beans  
• Kale  
• Leafy greens  
• Mushrooms  
• Onions  
• Spaghetti squash  
• Zucchini  

These fiber-rich veggies offer essential vitamins and minerals critical to your PCOS diet. By prioritizing these options, you’re actively managing your PCOS and reversing insulin resistance.  

If you find it hard to part ways with starchy vegetables while managing your PCOS, there’s a compromise. Consuming starchy vegetables like butternut squash only when in season allows you to enjoy these foods while minimizing their impact on your insulin levels.   

Seasonal consumption restricts your intake and ensures you benefit from the vegetable’s peak nutritional value. In this way, you can still have your starchy favorites occasionally without negatively affecting your progress in insulin management for PCOS.  

2. Fruits for PCOS  

Let’s dispel the myth that fruits are unhealthy because they contain too much sugar. The only thing that makes a food fattening is how much it spikes your insulin, your fat-storage hormone. When eaten in naturally occurring amounts, fructose, compared to glucose, doesn’t affect insulin as much.   

Naturally occurring fructose in whole fruits is packed with fiber and water, which help prevent overconsumption. For this reason, it’s best to avoid dried fruit and fruit juices since they don’t have the same fiber and water content.   

So, enjoy nature’s dessert and give your body and taste buds the sweet treat they’ve been craving!  

For more information about how fruits for PCOS lower insulin, you can visit our “Fruit is on the menu” blog.  

3. Go nuts  

Nuts and seeds are other options that can be written off as too fattening. While they contain fat, they’re the healthy fats you should prioritize and ensure you’re eating enough. Not only are nuts delicious and versatile, but they are also friendly to your insulin levels. Since nuts are fiber-rich foods and contain healthy fats, they slow digestion, curbing those sudden insulin spikes and keeping you fuller for longer. So go ahead, sprinkle some on your salad, or have a handful as a snack. Your body will thank you.  

Lean meats  

While everyone knows protein is essential to a balanced diet, looking at the source is necessary. Although it’s ideal to opt for meats that are organic, grass-fed, or free-range, the price point may not fit everyone’s budget.   

Choosing whether to eat lean versus fattier meats depends on how often you plan to eat animal protein. You can still aim to buy readily available cuts of protein and simply trim off any excess fat. This allows you to benefit from the protein and nutritional value while keeping you aligned with your PCOS and insulin management goals.  

Here are some of our top picks formeat:   

• Sirloin steak 
• Ground beef (90/10)  
• Pork tenderloin 
• Lamb chops 
• Beef roast 

As for poultry, you don’t have to stick with skinless chicken breasts! Options include:  

• Thighs  
• Drumsticks  
• Wings  
• Ground  
• Sausage  

Be selective with dairy and milk alternatives  

Many milk options contain whey protein, which causes significant insulin spikes. That’s why it’s crucial to opt for alternatives like unsweetened almond milk, coconut milk, or even small amounts of heavy cream, which are less likely to spike insulin levels. 

Go for full-fat and unsweetened Greek yogurt and full-fat cheese when picking cheese or yogurt. These fermented dairy products have less whey and more casein, which doesn’t spike insulin as drastically. As always, moderation is key.  

Check the Ingredients: Your New PCOS Diet Shopping Strategy  

Walking down grocery aisles can be overwhelming, but when you’re following a Low Insulin Lifestyle, it gets simpler. Forget counting carbs or calories—focus on the ingredient list.   

Try to avoid:   

• Added and/or processed sugars (sugar, high fructose corn syrup, agave, honey, etc.)  
• Unhealthy oils (vegetable oil, corn oil, soybean oil, palm oil, canola oil, etc.)  
• Starches (rice, pasta, bread, potatoes, corn, beans, grains, etc.)  
• Milk and whey protein  

Lilli Health: Your PCOS Coach for a Low Insulin Lifestyle  

We know this is challenging. Living with PCOS and insulin resistance is a journey you didn’t choose but face daily. You’re juggling symptoms, deciphering medical advice, and finding your path to wellness. It’s a challenge that takes emotional and mental strength to overcome.  

But here’s the thing—you don’t have to go alone. At Lilli Health, we’re here to help you take control, find support, and start to see change. By opting for a low insulin lifestyle, you’re making a conscious choice for your health, acknowledging your needs, and taking steps toward overcoming PCOS.  

For the complete list of foods that do and don’t spike insulin, along with the science behind a low insulin lifestyle, grab our book Low Insulin Lifestyle today!  

This comprehensive guide is filled with science-backed strategies and education designed to help you sustainably control your PCOS symptoms and insulin levels. Looking to get the latest insights and tips sent straight to your inbox? Subscribe to our newsletter and join the Lilli Health community!   

Bringing a new life into the world is a beautiful journey, but women with Polycystic Ovary Syndrome (PCOS) often face unique challenges, particularly during breastfeeding. These challenges often stem from high insulin levels and insulin resistance. Effectively managing insulin levels can have positive effects on both maternal mental health and the long-term well-being of both mother and child. 

This blog post will explain everything you need to know about insulin resistance and PCOS post-pregnancy to help you pave the way for successful breastfeeding and achieve sustainable wellness for you and your new bundle of joy! 

An Overview: PCOS and Insulin Resistance 

PCOS is often associated with insulin resistance, a condition where your body’s cells don’t respond effectively to insulin, leading to even higher insulin levels in the blood. This insulin resistance can persist during and after pregnancy, influencing various aspects of a woman’s health and contributing to certain PCOS symptoms post-pregnancy. 

Breastfeeding Challenges with PCOS 

For women with PCOS, breastfeeding can come with its own set of challenges: 

• Insufficient Milk Supply: One of the most common concerns for women with PCOS during breastfeeding is the risk of having an insufficient milk supply. Elevated insulin levels can affect the development and function of mammary glands, leading to difficulties in milk production. 
• Delayed Lactogenesis: Women with PCOS may experience delayed onset of lactation, which can further compound breastfeeding challenges. This delay in milk production can result in difficulties getting the baby to “latch” and lead to frustration for both the mother and the baby. 

Insulin Resistance and Mental Health 

Insulin resistance doesn’t just affect physical health; it can also take a toll on mental well-being, particularly for new mothers who are already navigating the challenges of postpartum life. Here’s how: 

• Increased Risk of Postpartum Depression and Anxiety: Insulin resistance has been linked to a higher risk of postpartum depression and anxiety. Fluctuating hormonal changes post-pregnancy, sleep deprivation, and the demands of caring for a newborn can exacerbate these mental health issues. 
• Mood Swings and Fatigue: High insulin levels can contribute to mood swings and fatigue, making it even more challenging for new mothers to cope with the emotional demands of motherhood. 

Breastmilk and Insulin Levels 

Recent studies have highlighted a concerning connection between a mother’s insulin levels and the composition of her breast milk. Moms with high insulin levels tend to have higher insulin levels in their breast milk. This can lead to elevated insulin levels in their babies, putting them on the path toward metabolic syndrome, a cluster of conditions that increase the risk of heart disease, diabetes, and obesity later in life.  

How Does Insulin Resistance Affect Your Ability to Breastfeed Successfully?  

Understanding your body’s ability to successfully produce breast milk is key. Here’s the breakdown of how it works and insulin’s role in the process:  

• Energy for Milk Production: Producing breast milk is energy-intensive. To get this energy, the body relies on glucose or fat. 
• High Insulin & Glucose: When insulin levels are too high, it’s hard for the body to derive the necessary glucose. Elevated insulin also inhibits fat breakdown, making it tough to source the energy needed for milk production. This often results in increased hunger in breastfeeding mothers as the body compensates for the energy deficit. 
• Utilizing Body Fat: Keeping insulin levels in check allows mothers to use the body fat accumulated during pregnancy for breast milk production. This is the primary purpose of this fat. However, high insulin levels can block access to this fat reserve. 
• Insulin Management: By managing insulin levels throughout pregnancy and while breastfeeding, mothers can ensure healthier pregnancies and more successful breastfeeding. 

Managing Insulin Levels for PCOS and Breastfeeding Success 

To navigate the challenges of post-pregnancy and breastfeeding with PCOS, it’s crucial to focus on managing insulin levels: 

• Low Insulin Lifestyle: To maintain normal insulin levels, follow a low insulin lifestyle. This means focusing on foods like non-starchy vegetables, fruits, lean meats, fatty fish, eggs, nuts, seeds, and healthy oils. Stay away from foods that can cause insulin spikes, such as starches, sugary items, and excessive dairy products. 
• Regular Exercise: Physical activity helps lower insulin levels and improve insulin sensitivity. Consult with your healthcare provider to develop a safe and effective exercise plan during and after pregnancy. 
• Medication and Supplements: Some women with PCOS may require medications or supplements to manage insulin resistance. Discuss these options with your healthcare provider to determine the most suitable treatment plan, but remember that medication cannot take the place of a low insulin lifestyle. 
• Stress Management: Chronic stress can worsen insulin resistance. Incorporate stress-reduction techniques like meditation, yoga, and deep breathing exercises into your daily routine. 

PCOS Management After Childbirth 

Navigating post-pregnancy and breastfeeding with PCOS can be challenging, but it’s possible to overcome these hurdles with the right strategies. Managing insulin resistance is key to ensuring a successful breastfeeding journey, safeguarding maternal mental health, and promoting the long-term well-being of both mother and child. 

Wrapping Up: Pregnancy and PCOS 

As we conclude our four-part series on pregnancy and PCOS, we hope you have a better understanding of how insulin resistance can affect your ability to get pregnant, stay pregnant, have a healthy pregnancy, and manage postpartum obstacles with PCOS. If you haven’t already, check out our previous blogs in this series:  

• PCOS and Pregnancy: Preparing Your Body for Motherhood 
• The First Trimester with PCOS: Navigating Hormonal Changes and Insulin Management 
• Second Trimester PCOS Management: Nurturing Health as Your Baby Thrives  
• The Final Stretch: Managing PCOS in the Third Trimester 

Lilli Health: Your PCOS Coach 

Lilli Health is a company dedicated to helping educate women with PCOS about nutrition and wellness. We’re committed to providing evidence-backed resources, education, and tools to help you manage PCOS symptoms by tackling the root problem: insulin resistance.  

For a deeper dive into the various aspects of insulin resistance and PCOS, check out our book Low Insulin Lifestyle. This, among our other tools, including Lilli At-Home Insulin Test Kits and the Lilli App (available soon!), is designed to help you take control of your health and bring you closer to your wellness goals. Subscribe to our newsletter to stay up to date on all things Lilli health and receive practical tips and advice straight to your inbox! 

The third trimester of pregnancy is a time of eager anticipation and preparations for the arrival of your precious bundle of joy. If you have Polycystic Ovary Syndrome (PCOS), it’s important to be especially vigilant during this period to ensure a healthy pregnancy for both you and your baby.

In this blog, we’ll explore how insulin resistance and high insulin levels can impact the health of both the mother and baby during the final three months of pregnancy with PCOS. We’ll also discuss the critical role of managing insulin levels through a low insulin lifestyle to mitigate potential risks. 

Insulin Resistance and PCOS: Its Impact on Pregnancy 

Insulin resistance is a hallmark of PCOS, and it can become particularly pertinent during pregnancy. The third trimester is a critical phase where insulin resistance may peak due to hormonal changes. This heightened insulin resistance can have several consequences for both the mother and baby: 

• Fetal Overexposure to Insulin and Testosterone: Babies exposed to excessive insulin and testosterone from mothers with PCOS during pregnancy may experience genetic changes that lead to the overproduction of insulin in their own bodies. This can result in macrosomia, a condition where the baby grows too large too fast, increasing the risk of complications during delivery. 

• Risk of Macrosomia: Macrosomia, or having a large baby, can lead to difficulties during labor and delivery. It may necessitate a cesarean section (C-section) delivery, which comes with its own set of challenges and recovery considerations. 

• Gestational Diabetes and Poor Pregnancy Outcomes: Insulin resistance is a significant factor contributing to gestational diabetes. This condition can affect blood sugar control during pregnancy and commonly is diagnosed in the second or third trimester. Uncontrolled gestational diabetes increases the risk of poor pregnancy outcomes, including macrosomia, preterm birth, and birth complications. 

• Preeclampsia Risk: Insulin resistance, both before and during pregnancy, is believed to be associated with a higher risk of preeclampsia, a serious condition characterized by high blood pressure and potential organ damage. 

Managing PCOS During Your Third Trimester 

Effective management of PCOS during the third trimester is essential to ensure a healthy pregnancy. Here are some ways to help ensure a healthy pregnancy and delivery during these final stages and beyond: 

• Low Insulin Lifestyle: To maintain healthy insulin levels and reduce the risk of insulin resistance-related complications, following a low insulin lifestyle throughout pregnancy is crucial. This means trying to avoid foods that spike insulin levels, such as starches, milk, and sugars. Instead, focus on eating plenty of non-starchy vegetables and fruits, lean meats, fatty fish, eggs, nuts, seeds, and healthy fats. This will provide you and your baby with essential nutrients while helping to regulate insulin levels. 
• Regular Monitoring: Make sure to monitor insulin sensitivity and blood sugar levels. This will enable early detection and management of gestational diabetes if it arises. You can do this easily with the Lilli At-Home Insulin Testing Kits! 
• Stay Active: Exercise and PCOS in the third trimester go hand in hand. Engage in safe and appropriate physical activity during pregnancy. Exercises like walking can improve insulin sensitivity and keep insulin levels in the normal range.  
• Minimize Stress: Chronic stress during pregnancy can lead to the release of stress hormones like cortisol, which can elevate blood sugar and insulin levels. Stress reduction techniques such as relaxation exercises, mindfulness, and a supportive environment can help lower stress levels and indirectly contribute to maintaining lower insulin levels. 

Pregnancy and PCOS: Key Takeaways 

The third trimester is a time of great anticipation and excitement as you prepare to welcome your baby into the world. For women with PCOS, managing insulin resistance and high insulin levels is pivotal in ensuring a healthy pregnancy for both mother and child. By following a low-insulin lifestyle, staying active, and minimizing stress, you can confidently navigate the final stretch of pregnancy and reduce the risk of complications associated with PCOS. 

Remember that each pregnancy is unique, and it’s essential to tailor your PCOS management plan to your specific needs with guidance from your healthcare team. By prioritizing your health and that of your baby, you can look forward to a joyous and healthy birth experience. 

Lilli Health: Your Insulin Resistance and PCOS Companion 

Navigating through PCOS and pregnancy, especially during the critical moments like the third trimester, can be daunting. Understanding the myriad of PCOS symptoms during this time and adapting to the hormonal changes in the third trimester requires specialized guidance. At Lilli Health, we’re your ally, acting as a trusted PCOS coach striving to provide comprehensive resources to support you every step of the way.  

Our book, Low Insulin Lifestyle, offers invaluable health tips for PCOS, including the science behind a low insulin lifestyle, insights into weight management during pregnancy, and more. Our Lilli At-Home Insulin Testing Kits, tailored especially considering the unique challenges of insulin resistance and PCOS, offer the convenience and accuracy you need to manage your condition through nutrition. The much-awaited Lilli App will be an integrated platform to help you manage and monitor everything from exercise and PCOS to general wellness.  

Whether you’re gearing up for the exciting final trimester or planning for a future pregnancy with PCOS, we’re here for you every step of the way. Don’t miss out on any updates or valuable information — subscribe to our newsletter to stay abreast of the latest tools and tips to navigate PCOS pregnancy and beyond! 

If you’ve recently been diagnosed with Polycystic Ovary Syndrome (PCOS), you’re probably well aware of its physical symptoms—irregular periods, acne, and abdominal weight gain, to name a few. What’s equally critical to understand are the mental health impacts of this condition. In this blog, we’ll focus on the relationship between PCOS stress and anxiety. 

Hormonal Imbalance: The Elevated Levels of Insulin and Testosterone 

One of the defining characteristics of PCOS is the hormonal imbalance of insulin and testosterone. Many women with this condition experience elevated levels of insulin, known as hyperinsulinemia. This excess insulin can lead to insulin resistance, making it increasingly more challenging for the body to use insulin as it should.  

When the body struggles to manage insulin effectively, management of weight gain, acne, depression, and anxiety can become challenging to control. In addition to insulin issues, elevated testosterone levels can trigger unwanted symptoms like excess hair growth and acne.  

But the good news is that adopting a low insulin lifestyle can make managing PCOS less daunting. Understanding these hormonal imbalances is crucial to reclaiming control over your PCOS symptoms and enhancing your overall well-being. 

Exploring the Mental Health Link in Polycystic Ovary Syndrome 

Women with PCOS are three times more likely to experience emotional difficulties like anxiety and PCOS-related depression. One major factor under investigation is the elevated insulin levels often seen in women with this condition. Insulin influences neurotransmitters like dopamine and serotonin, which hold the key to our emotional well-being.  

By adopting a low insulin lifestyle, you have the power to not only manage physical symptoms but also improve your mental health. Conquering your insulin levels is a significant stride in holistically managing PCOS’s emotional and physical complexities.  

The Significance of a Low Insulin Lifestyle in PCOS Management of Mental Health 

Adopting a low insulin lifestyle can offer invaluable benefits for managing PCOS‘s physical and emotional symptoms. This approach provides a holistic solution that addresses stress and anxiety effectively.  

By keeping insulin levels in check, you can reclaim control over the physical symptoms of PCOS and weight gain and improve your mental well-being. Incorporating exercise, informed dietary choices, and anxiety reduction exercises makes this lifestyle even more effective!  

If you’re interested in understanding the science behind it all and how to implement these practices, check out our book, Low Insulin Lifestyle, by Dr. Ali Chappell. 

PCOS Stress and Anxiety Reduction Exercise 

Exercise can be an ally for managing Polycystic Ovary Syndrome (PCOS) symptoms, including anxiety. In addition to weight control, exercise can stabilize insulin levels.  

Three types of exercises that can be particularly helpful for stress reduction are: 

• Walking: A simple yet effective exercise, walking can lower cortisol levels and help balance insulin, leading to decreased anxiety. 
• Strength Training: Exercises like weightlifting can help regulate insulin levels and improve your body’s sensitivity to insulin, thereby reducing stress. 
• Yoga: Known for its calming effects, yoga can also improve insulin sensitivity and lower cortisol levels, making it a solid choice for managing anxiety. 

Incorporating these exercises into your routine can offer a natural way to manage PCOS symptoms and reduce anxiety.  

Low Insulin Lifestyle: Dietary Choices & Their Effects on Anxiety and Insulin Resistance 

Your diet is a cornerstone in managing both insulin levels and emotional well-being. Tweaking your diet in alignment with a low insulin lifestyle can make a real difference. Zero in on lean meats, non-starchy vegetables, fruits, and healthy fats while steering clear of starches and sugary and processed foods. These mindful choices can help regulate your insulin levels and positively impact your mental health, alleviating PCOS symptoms like PCOS stress and anxiety. 

Taking Control: The Path to PCOS Management of Stress and Anxiety Effectively 

Understanding the importance of insulin management allows you to create a tailored strategy to tackle PCOS’s physical and emotional aspects. By following practices that lower insulin resistance, you’re setting yourself on the path to improved mental well-being.  

Don’t miss out on further guidance—subscribe to the Lilli Health newsletter for expert tips on navigating PCOS, including reducing anxiety through a low insulin lifestyle! 

FAQs About PCOS-Related Depression and Anxiety 

What is the connection between PCOS and anxiety? 

Women with Polycystic Ovary Syndrome (PCOS) often experience a hormonal imbalance in key hormones like insulin and testosterone. Elevated insulin levels have been shown to influence neurotransmitters like dopamine and serotonin, which are essential for emotional well-being. This hormonal imbalance can make women with PCOS more susceptible to anxiety. 

How can I manage my insulin levels to improve my mental health? 

Adopting a low insulin lifestyle can be a game-changer for insulin resistance. This involves opting for healthy dietary choices focused on lean meats, non-starchy vegetables, fruits, and healthy fats, and stress management techniques like anxiety reduction exercises and practicing mindfulness. You can make strides toward better mental health by keeping your insulin levels balanced. 

What kinds of exercise are most beneficial for women with PCOS? 

Walking, strength training, and yoga are particularly effective for PCOS and exercise. These exercises help in PCOS and weight gain control and stabilize insulin levels and PCOS stress and anxiety.  

What role does diet play in PCOS management of stress and anxiety? 

Diet is a key factor in PCOS management in physical and emotional aspects. A low insulin lifestyle encourages you to focus on lean protein, non-starchy vegetables, fruits, and healthy fats. By making these dietary choices, you can regulate your insulin levels and improve your emotional well-being, thus making strides in managing both PCOS and anxiety. 

Can diet alone make a significant impact on my PCOS and PCOS-related depression? 

While incorporating a low insulin lifestyle is a critical move for managing insulin levels and addressing issues like anxiety and PCOS-related depression, every individual is unique and you should always consult with your healthcare provider to help you develop a personalized approach for mental health treatment. Whether you opt for medications or not, all individuals benefit from normalized insulin levels, especially those with PCOS and insulin resistance. The most effective approach is one that is coupled with a low insulin lifestyle. 

A growing number of people are realizing the importance of addressing insulin resistance and lowering insulin levels to improve their overall health. One evidence-based approach involves embracing a low insulin lifestyle, which revolves around making dietary and lifestyle changes to lower insulin levels and reverse insulin resistance.  

Alternatively, some individuals consider using GLP-1 agonists like Ozempic. While these medications can be effective in specific situations, we’ll explore why opting for a low insulin lifestyle may offer many a more sustainable and comprehensive solution. 

The Rise of Insulin Resistance and Its Consequences 

Insulin is a hormone produced by the pancreas that plays a critical role in regulating blood sugar levels and energy metabolism. However, in individuals with insulin resistance, the body’s cells become less responsive to insulin signals, leading to increased insulin secretion. This condition is a key driver of obesity, type 2 diabetes, and other metabolic disorders. 

GLP-1 Agonists: A Medication Approach to Insulin Management 

GLP-1 agonists, such as Ozempic, are a class of medications designed to improve blood sugar control and aid weight loss in people with type 2 diabetes. They work by mimicking the effects of glucagon-like peptide-1 (GLP-1), a hormone that enhances insulin action and reduces appetite. 

While GLP-1 agonists can be effective in reducing blood sugar levels and promoting weight loss, they come with certain limitations: 

• Weight Regain: One of the significant challenges with GLP-1 agonists is the potential for weight regain once the medication is discontinued. This phenomenon underscores the importance of a long-term, sustainable strategy to maintain weight loss and metabolic improvements. 
• Side Effects: GLP-1 agonists can have side effects, including nausea, vomiting, and gastrointestinal discomfort. Not everyone can tolerate these medications well. 

• Cost: Medications like Ozempic can be expensive, potentially leading to financial burdens over time. 

While GLP-1 agonists can be a useful tool in the toolbelt, they aren’t necessary for everyone. There are other evidence-based approaches that can be used in conjunction with or in place of medication.  

Low Insulin Lifestyle: A Sustainable Approach 

A low insulin lifestyle is an evidence-based approach to lowering insulin levels that focuses on addressing the root causes of insulin resistance through dietary and lifestyle changes. Here’s why it can be a more sustainable choice: 

• Empowers Lifestyle Modifications: Choosing a low insulin lifestyle empowers individuals to make lasting changes in their eating habits and physical activity. These lifestyle changes can lead to improved insulin sensitivity, weight loss, and better metabolic health over the long term. 
• Addresses the Underlying Issue: Rather than relying solely on medication to manage symptoms, a low-insulin lifestyle tackles the underlying problem of insulin resistance. Avoiding foods that spike insulin levels can help reverse insulin resistance and facilitate weight loss.  
• Prevents Weight Regain: Insulin and weight management is often a double-edged sword. Unlike some medications, like Ozempic, adopting a low insulin lifestyle doesn’t lead to the same risk of weight regain.  
• Cost-Effective: A low insulin lifestyle can be cost-effective, as it doesn’t rely on expensive medications. It focuses on accessible, whole foods that are often more budget-friendly than prescription drugs.  

By opting for natural insulin reduction strategies, like following a low insulin lifestyle, individuals looking to manage insulin resistance and PCOS can do so sustainably, effectively, and affordably! 

Diet and Insulin Management: What Does the Research Say? 

Both a low insulin lifestyle and GLP-1 agonists have been well-researched in randomized controlled trials. If you compare the results from trials using a low-insulin lifestyle to those using Ozempic, a low-insulin lifestyle is far more successful and more likely to lead to long-term weight maintenance.  

• In Ozempic clinical trials, patients lost, on average, 15 lbs. in 3 months, a 5.9% reduction in total weight. After 1 year, patients on Ozempic had an average weight loss of 33 lbs.  
• In my trial, patients lost on average 19 lbs. in 2 months, which was an 8.5% reduction in total weight. Not to mention, patients in my trial experienced no adverse gastrointestinal side effects, unlike Ozempic side effects.  

If you and your healthcare provider decide that Ozempic is right for you, you will likely have far better results if you couple it with a low insulin lifestyle, especially to help you keep off the weight when you stop taking the medication. 

Final Thoughts: Low Insulin Lifestyle vs Medication for Diabetes 

While GLP-1 agonists like Ozempic have a place in managing obesity and type 2 diabetes, they may not provide a long-term solution on their own. The sustainable approach lies in adopting a lifestyle that can help lower and maintain lower insulin levels – a low insulin lifestyle.  

This approach empowers individuals to address the root causes of insulin resistance, maintain weight loss, and achieve better metabolic health naturally. If you choose to use GLP-1 agonists, pairing them with a low insulin lifestyle can enhance their effectiveness and potentially help prevent weight regain. Ultimately, the choice between medication and lifestyle should be made with careful consideration, in consultation with a healthcare professional, to ensure the best path to long-term health and well-being. 

The Cornerstone of Lilli Health: A Low Insulin Lifestyle 

We at Lilli Health are passionate about educating individuals about the consequences of chronically high insulin levels and insulin resistance. By providing comprehensive, evidence-based resources, tools, and support, we aim to dispel misinformation and help millions of individuals regain control of their health and achieve lasting wellness.  

Subscribe to our newsletter to join our community and stay updated with company news, low-insulin lifestyle diet tips, empowering resources, and more! 

Polycystic Ovary Syndrome (PCOS) is a widespread condition that affects millions of women worldwide. Managing PCOS symptoms can be challenging due to the way they manifest varying from person to person. One common symptom many with PCOS face is intense sugar cravings.  

This PCOS diet guide is your stepping stone to understanding the science behind these cravings and exploring the health effects of high insulin levels. Most importantly, you’ll gain actionable PCOS nutrition tips to take control and embark on a healthier journey tailored to your needs. Let’s get started! 

PCOS and Insulin Resistance: The Hormonal Link 

Insulin is a vital hormone in metabolism, helping the body use energy from food. It’s essential for regulating blood glucose levels. When you consume food, it breaks down into glucose, entering your bloodstream and triggering insulin release.  

This insulin then becomes the gateway for your cells to absorb glucose to either use as energy or store as fat. However, in the case of PCOS insulin resistance, your body isn’t able to access the glucose in your blood. This means that the cells in your body struggle to respond to insulin, leading to elevated insulin levels and making glucose absorption into cells more difficult. 

The Science Behind Sugar Cravings in PCOS: Understanding Insulin’s Role 

High insulin levels and insulin resistance is what you can blame for increased appetite and cravings for sugar and carb-rich foods. Since your body isn’t receptive to insulin, it thinks you need more glucose and signals to your brain that you are hungry. When you continue to consume sugar and starch, it spikes your insulin, worsening insulin resistance and making cravings even more intense. This can create a vicious cycle of chronically high insulin levels, cravings, and PCOS symptoms. This issue isn’t exclusive to those diagnosed with PCOS, but as a widespread health concern.  

Here’s an exerpt from our book, Low Insulin Lifestyle, by Dr. Ali Chappell to help illustrate this concept:  

“Imagine you’re driving down the road and you have a full tank of gas, but all of a sudden your gaslight comes on. You’re confused because you just filled up the tank, but just in case, you go ahead and start looking for the next gas station. To make sure you don’t run out of gas before getting to the next gas station, you slow down the car and turn off the air conditioner or heater to help conserve gas until you can fill up again.  

This is insulin resistance in a nutshell. Despite that you just ate a meal, your brain is still telling you that you are hungry because your body and your brain are hungry! Your brain is panicking because it doesn’t know the next time it’s going to get any energy. Therefore, it goes ahead and slows your metabolism (or slows down the car and turns off the air conditioner or heater) so that you don’t have to start breaking down muscle for energy.“ 

Given the wide-ranging health risks of elevated insulin levels—separate from your blood sugar readings—it’s essential to focus on lowering insulin levels and improving insulin sensitivity as a more accurate indicator of metabolic health. 

Health Implications of High Sugar Intake 

Consuming excessive sugar can have serious health consequences, especially for women with PCOS. High sugar intake worsens insulin resistance, contributing to weight gain—a primary concern for those with PCOS. Elevated insulin levels and sugar cravings can also affect your emotional well-being, leading to heightened stress, anxiety, and PCOS-related depression. 

PCOS Diet Guide: Strategies for Managing PCOS Cravings 

Navigating the maze of nutritional choices can be daunting, especially when managing PCOS symptoms. Here are a few effective strategies to keep your insulin levels in check, which will help with your cravings: 

Understand hormonal imbalance and sugar cravings 

Knowledge is empowering. By staying informed, you can take a look at your choices and understand where they’re coming from. After you’ve identified your triggers for sugar addiction and PCOS, you can take the next step toward adopting a low insulin lifestyle that tackles the underlying problem at its source.  

For many women with PCOS, emotional factors such as stress can also be a significant trigger. If you are struggling with binge eating or other mental health issues, it’s critical to consult with your healthcare provider to help you develop a targeted treatment plan for your needs. 

Practice mindful eating 

Paying close attention to your consumed foods can be a game-changer when managing PCOS symptoms. By opting for foods that have a minimal impact on your insulin levels, you can gain better control over sugar cravings and reverse insulin resistance. This helps improve insulin sensitivity and your body will become more effective in using insulin, diminishing cravings and helping you regain control of your health.  

So when the urge for a sweet treat strikes, consider alternatives that won’t skyrocket your insulin levels rather than reaching for sugary, processed foods. 

Controlling sugar cravings with exercise 

Getting active is another effective strategy for managing PCOS cravings for sugar. Exercise can have an immediate impact on reducing insulin resistance. This makes it easier for your cells to absorb glucose from the bloodstream.  

Simple activities like walking or more intense workouts like strength training can do wonders for your insulin levels and, by extension, your cravings. The added benefit of exercise is that it can also help you manage stress and anxiety, which often trigger sugar cravings in the first place. Avoid excessive cardio, as this can often backfire, leading to higher cortisol levels and cravings. 

Be kind to yourself 

The reason you’re experiencing PCOS symptoms and cravings for sugar and carbohydrate-rich foods is not your fault. It’s important to remember you were born with PCOS and are genetically predisposed to these conditions. Every day is an opportunity to make progress, and the first step starts with lowering your insulin levels through a low insulin lifestyle. 

PCOS Nutrition Tips for Alternative Sweeteners  

To curb your sugar intake, many people turn to sugar alternatives. However, artificial sweeteners may raise insulin levels, though the research is inconclusive.  

Sugar alcohols like erythritol and xylitol are the safest bet if you’re looking to replace sugar, but they’re not without their issues. Some people experience bloating and gastrointestinal upset, and recent studies suggest they may increase the risk of blood clotting. However, these can still be used to help satisfy your sweet tooth. 

The Role of Carbohydrates in PCOS Diet 

While managing PCOS symptoms, eating a diet high in starches is not ideal since high-carbohydrate foods, including rice and potatoes, are made of glucose, which increases insulin levels. The key isn’t solely to avoid carbs but to understand how your body responds to them and how different foods trigger your insulin response. Opt for non-starchy vegetables, fruits, and  alternatives like cauliflower rice since these foods won’t spike your insulin. 

To learn more about this in greater detail, you can read our book, Low Insulin Lifestyle, by Dr. Ali Chappell, to get an in-depth, research-based look into the science behind managing PCOS symptoms and how to follow a low insulin lifestyle. 

Navigating Sugar Cravings and PCOS: Your Roadmap to Low Insulin Lifestyle 

Managing sugar cravings with PCOS doesn’t have to feel like an uphill battle. With the evidence-based information and strategies, you can effectively control your sugar intake, improving your physical and emotional well-being. 

From understanding insulin’s role in your cravings to making wise food choices and incorporating exercise into your routine, every small change brings you closer to a low insulin lifestyle. Lilli Health is dedicated to supporting you and others with PCOS by offering practical advice about PCOS and the benefits of following a low insulin lifestyle.  

Craving for more? Sign up for our monthly newsletter to keep up with the newest, reliable strategies for managing PCOS cravings! Together, we can unravel the complexities of PCOS and take purposeful steps toward a happier, healthier life. 

The second trimester of pregnancy is often described as the “golden period” – a time when many expectant mothers feel their best and eagerly anticipate their baby’s arrival. However, for women navigating pregnancy with PCOS, this phase can come with unique challenges related to insulin resistance, high insulin levels, inflammation, and their effects on both maternal and fetal health.  

In this blog, we will delve into PCOS effects in the second trimester, exploring how these factors can influence the well-being of mothers and their developing babies during the second trimester and why managing insulin levels is crucial throughout pregnancy. 

The Insulin-PCOS Connection in the Second Trimester 

During pregnancy, the body undergoes significant hormonal changes, and insulin resistance is a natural consequence of these shifts. For women with PCOS, who often grapple with insulin resistance even before pregnancy, the second trimester can pose distinct health considerations: 

• Gestational Diabetes Risk: The second trimester is a critical period when insulin resistance tends to peak due to hormonal fluctuations. Women with PCOS face an increased risk of developing gestational diabetes during this time, which can have far-reaching complications, highlighting the need for second trimester PCOS management. 
• Pre-Eclampsia: Elevated insulin levels can lead to other maternal health concerns, such as an increased risk of pre-eclampsia—a condition characterized by high blood pressure and potential organ damage. 
• Effect on Fetal Development: High insulin levels in the mother’s bloodstream can result in the baby producing more insulin, potentially causing macrosomia (excessive fetal growth) and increasing the risk of birth complications. 

Inflammation and Fetal Immune Development 

Inflammation plays a pivotal role in immune system function, but when it’s exacerbated, it can disrupt the delicate balance necessary for both maternal and fetal health: 

• Maternal Antibodies and Fetal Immune Protection: Around week 20 of pregnancy, maternal antibodies start crossing the placenta, providing essential immune protection to the developing fetus. These antibodies act as a shield against infections, offering vital support until the baby’s immune system matures. 
• Impact of Inflammation: Excessive inflammation can jeopardize this protective process, potentially elevating the risk of fetal infections and disturbing normal fetal immune development. Inflammation’s effect on immune system function can influence the baby’s health not only during pregnancy but also in the future. 

Managing PCOS Insulin Resistance During Pregnancy 

Managing PCOS insulin resistance during pregnancy is vital, not only during preconception and the first trimester but also throughout the second trimester and beyond: 

• Early Detection: Measuring insulin levels should occur at the 1st prenatal checkup – or around gestational week 8. This is because research has shown that high insulin levels during the early weeks of pregnancy can predict the development of gestational diabetes, pre-eclampsia, and preterm delivery. Therefore, safe PCOS treatments during pregnancy, including regular prenatal checkups that include insulin testing, are essential to promptly detect and manage excessively high insus promptly. 
• Lifestyle Measures: A low-insulin lifestyle, regular exercise, and stress management can help keep insulin resistance in check and reduce inflammation. 

Healthy Baby Growth with PCOS 

The second trimester is a magical time when the baby’s presence becomes increasingly tangible. For women with PCOS, managing insulin resistance and high insulin levels remains a critical component of a healthy pregnancy, not just in the initial stages but throughout. Recognizing how these factors can impact maternal and fetal health underscores the importance of proactive management. 

By taking a proactive approach to managing insulin resistance during pregnancy, women with PCOS can nurture their health and growing babies, ensuring a smoother pregnancy journey and a bright future for their little one. 

Managing Pregnancy with PCOS: The Low Insulin Lifestyle Approach 

Adopting a low insulin lifestyle before and during pregnancy, especially when managing PCOS effects in the second trimester, can be transformative. For women with PCOS, embracing this approach can dramatically mitigate the risk of health complications, creating a safer environment for both mother and child. This lifestyle focuses on making sustainable dietary choices that stabilize insulin levels—which is essential for healthy baby growth with PCOS. 

Lilli Health champions a low insulin lifestyle as the cornerstone of effective PCOS management. Recognizing the profound connection between insulin resistance and pregnancy with PCOS tips, we advocate for proactive approaches to safeguarding maternal and fetal health.  

Through our comprehensive approach to nutrition education, evidence-based resources, and practical tools for insulin management, Lilli Health aims to ensure that women with PCOS can experience the joys of motherhood while effectively managing their condition, offering them and their babies a brighter, healthier future. 

Navigating the complexities of Polycystic Ovary Syndrome (PCOS) is a daily challenge for numerous women worldwide. If you’re living with PCOS, you’re familiar with the difficulty of managing symptoms, from irregular periods to insulin resistance. Beyond the physical implications, the emotional toll can be immense, with stress, anxiety, and challenges like infertility casting a long shadow.  

This blog aims to help you understand how to manage PCOS symptoms and provide support in these emotional challenges. We will mainly focus on the role of insulin and ways to lower it. Keep reading for actionable tips that can help improve your quality of life! 

Emotional Struggles Tied to the Management of PCOS 

Living with PCOS isn’t just physically challenging; it also tests your emotional resilience. You may often find yourself grappling with: 

• Stress and Anxiety: PCOS symptoms can be overwhelming and isolating. Balancing work, life, and the ongoing management of PCOS symptoms can amplify feelings of anxiety. 
• Fertility Challenges: PCOS can be a significant hurdle for those trying to conceive, making an already emotional process even more fraught. 
• Self-Esteem Issues: Physical manifestations like weight gain and acne can seriously impact your self-esteem and confidence. 

While these challenges are real and valid, you’re not alone. Many women walk this path, and with evidence-based knowledge, tools, and support, you can manage and overcome them. Remember, your value isn’t determined by your symptoms or any external factors. Embracing a healthy PCOS lifestyle means not just managing physical symptoms but also empowering yourself emotionally. 

What is PCOS, and How Does Insulin Play a Role in Your PCOS Lifestyle?

PCOS affects up to 20% of women of reproductive age. The symptoms range from irregular periods and acne to unwanted hair growth. The exact cause isn’t fully understood, but genetic and environmental factors contribute to high levels of insulin and male hormones like testosterone.  

These hormonal imbalances can worsen insulin resistance, making it a significant factor in PCOS self-care. Diagnosing PCOS usually involves a mix of medical history, physical exams, insulin tests, and ultrasounds. One key aspect of managing PCOS symptoms is lowering insulin levels, which can significantly impact your overall health. 

For a deeper understanding of PCOS, its symptoms, traditional and alternative treatment options, and how to effectively manage it through lifestyle changes, check out our blog, “What is PCOS?”  

What Is a Low Insulin Lifestyle? 

A low insulin lifestyle focuses on foods high in fiber, protein, and healthy fats. Think nonstarchy vegetables and fruits, lean meats, and healthy fats like avocados, coconut, nuts and seeds, and healthy oils. These foods do not cause significant insulin spikes and can help your body better regulate your insulin levels, improving the management of PCOS symptoms more effectively. 

Dieting for PCOS Lifestyle Changes: Foods That Raise Insulin Levels 

Understanding which foods raise your insulin levels is crucial for managing your symptoms. Foods high in starches, like bread, potatoes, corn, and rice, can cause insulin spikes. Dairy products, particularly those high in whey proteins, can also impact insulin levels negatively. And, of course, added sugars in snacks, desserts, and beverages are also significant contributors. 

Coping Day-to-Day: Building a Support System and Self-Care Routine 

Managing PCOS symptoms extends beyond diet and exercise. Embracing a holistic approach to PCOS self-care can be transformative. Regular counseling or therapy sessions, joining PCOS support groups, or simply confiding in loved ones can help alleviate some of the emotional burdens. For those facing infertility challenges, specialist clinics and support networks can offer tailored advice and encouragement. 

We at Lilli Health cannot stress enough the importance of mental well-being. Practices like meditation, journaling, and even regular walks outdoors can provide moments of respite and clarity. 

A Guide to PCOS Lifestyle Changes 

Embracing a low insulin lifestyle involves incorporating daily practices that foster both physical and emotional well-being. This journey towards a balanced life is all about making informed and conscious choices that resonate with your unique circumstances. 

These can be as simple as choosing to eat more non-starchy vegetables and fruits, engaging in moderate exercise, or practicing mindfulness. 

Remember, the key to any lifestyle change is sustainability. The goal isn’t perfection; it’s about: 

• Consistency: Whether it’s diet, exercise, or mental wellness, what matters most is how consistent you are in your efforts. The best practices are those you can maintain in the long run, adapting them as your needs and circumstances change. 
• Awareness: Being conscious of how certain foods or activities make you feel can guide you in making choices that best serve your body.  
• Flexibility: There will be days when you might deviate from your plan, and that’s okay. Instead of being hard on yourself, focus on making better choices at your next meal. Every meal and every day is a new opportunity to realign with your goals. 
• Self-compassion: Living with PCOS can come with its challenges. Embrace yourself, flaws and all, and recognize that every step you take towards better health is a testament to your strength and commitment. 
• Education: Continue to stay informed about PCOS. The more you understand about your body and your metabolism, the better equipped you’ll be to make choices that foster well-being. 

The Importance of Managing PCOS Insulin Levels 

Keeping a close eye on your insulin levels is a cornerstone of improving with PCOS effectively. Elevated insulin levels can be associated with weight gain and exacerbate hormonal imbalances, leading to irregular menstrual cycles and fertility issues.  

By regularly monitoring your insulin levels, you can make informed decisions about your diet, exercise, and PCOS medication and work closely with your healthcare provider to fine-tune your treatment plan. Consistent monitoring enables you to catch any fluctuations early, allowing for prompt intervention and reducing the risk of complications. 

Managing PCOS with Lilli Health At-Home Insulin Testing Kits 

Understanding the importance of insulin monitoring is one thing; having the practical means to do it regularly is another. That’s why we’re excited to offer Lilli Kits through our website this month.  

Lilli Kits come with everything you need to test your insulin levels from the comfort of your own home, designed to make monitoring your insulin levels more manageable and accessible, freeing you from the constraints of clinic schedules. With the insights gained from this revolutionary tool, you can more effectively manage PCOS. 

How Lilli Health Can Help with Managing PCOS Symptoms 

A low insulin lifestyle may sometimes feel overwhelming, but remember that understanding and managing your insulin levels can unlock new pathways to better health. From dietary changes to diverse forms of exercise and regular monitoring, the tools are at your fingertips to make impactful changes. And with the upcoming availability of our Lilli Kits for at-home insulin monitoring, it’s easier than ever to be proactive in your PCOS self-care. 

Stay educated, be consistent, and consistently seek to fine-tune your approach based on accurate insights into your insulin levels. Each positive step you take contributes to a stronger, more empowered you—enabling a life where managing PCOS symptoms is easy. 

If you’re ready to take your PCOS lifestyle changes to the next level, grab our book, Low Insulin Lifestyle. It dives into even more strategies and insights to help you navigate the complexities of this condition. With the proper knowledge and actionable steps, making manageable PCOS lifestyle changes is not just possible—it’s within your reach. 

Polycystic Ovary Syndrome (PCOS) is a multifaceted hormonal condition affecting countless women around the world. One symptom that adds another layer of complexity to PCOS-related acne, and it’s closely tied to hormonal imbalances and can significantly impact self-esteem.

This PCOS guide will walk you through why this syndrome triggers acne and provide practical advice for managing it from the inside out. Let’s get started! 

The Connection Between PCOS and Acne 

PCOS is an endocrine disorder that affects millions worldwide. While many people associate Polycystic Ovary Syndrome as a reproductive health or infertility issue, its impact on PCOS skincare can be just as significant.  

PCOS often leads to elevated levels of insulin and androgens—male hormones that can cause sebaceous glands in the skin to produce more oil, increasing the odds of acne outbreaks. Once you know what is causing these breakouts, targeted lifestyle changes and medications can become powerful tools for improving PCOS acne care. 

Why Insulin Matters in PCOS Acne Care 

When we talk about insulin, most people immediately think of diabetes. However, insulin plays a multi-faceted role in all of our bodies. For people with PCOS, high levels of insulin can cause the ovaries to produce more testosterone, further worsening acne breakouts. But the silver lining is that insulin levels can be managed through changes in diet, offering a way to not only keep insulin levels normal, but also to mitigate PCOS skincare issues, keeping acne at bay. 

The PCOS Hormonal Dance: GnRH, LH, and Testosterone

Gonadotropin-releasing hormone (GnRH) and Luteinizing Hormone (LH) may sound complicated, but they’re part of an intricate hormonal web that significantly impacts your skin and overall health. GnRH signals the release of LH, which in turn stimulates the ovarian theca cells to produce testosterone. Understanding this cascade means that treatment can target various points in this hormonal loop, offering multiple avenues for PCOS acne treatment. 

Understanding Genetic Factors to Empower Your PCOS Acne Treatment 

You may have inherited more than just your family’s eye color or sense of humor. Genetic variables like the P450c17 gene can impact your susceptibility to PCOS and acne. Additionally, the presence of lower levels of sex hormone binding globulin (SHBG) can lead to elevated levels of free testosterone in the blood, again contributing to acne. Knowledge about your genetic predisposition can help you and your healthcare provider fine-tune your PCOS acne treatment approach. 

Recognizing the Signs & Symptoms of High Testosterone 

Apart from noticeable symptoms like acne, elevated testosterone levels can also lead to weight gain around the abdomen, irregular menstrual cycles, and hair thinning or unwanted hair growth.  

The culprit behind high testosterone levels? Insulin. That’s why the most important thing you can do to manage your acne, PCOS symptoms, and overall health is by regularly monitoring your insulin levels and implementing lifestyle changes that improve insulin sensitivity and maintain normal levels of insulin.  

To help you do so, we’ll be offering Lilli kits through our website this month! These at-home insulin testing kits allow you to easily and conveniently keep track of your insulin levels from the comfort of your own home, empowering your PCOS journey and giving you and your healthcare provider the insights needed to develop a targeted treatment strategy.  

Role of Diet in Managing PCOS and Acne 

The foods you eat play a vital role in controlling both insulin and testosterone levels. Starches, processed sugars, and  and milk are some of the highest insulin spiking foods you can eat. When you continuously eat foods that cause significant spikes in insulin, you’re exacerbating hormonal imbalances which lead to the pesky signs and symptoms of PCOS, such as persistent acne.  

On the flip side, a diet rich in lean proteins, healthy fats, fruits, and non-starchy vegetables, enables your body to be more sensitive to the insulin it secretes, thereby normalizing insulin levels and improving insulin sensitivity. Therefore, taking a thoughtful, well-informed approach to your diet is truly the best skincare for PCOS. 

PCOS Acne Skin Care Routine: Do’s and Don’ts 

It can be tempting to think that the more you scrub your face, the cleaner it will be—but over-cleansing can actually worsen acne. Be cautious of using harsh ingredients like benzoyl peroxide and glycolic acid in high concentrations.  

Gentle, consistent skincare is key. Remember, the most effective way to manage hormonal acne is by addressing the underlying hormonal imbalances often associated with PCOS, not just the surface-level symptoms. Drink plenty of water, exercise to help reduce stress and improve sleep, and avoid foods that spike your insulin. You’ll be well on your way to achieving your glow up! 

PCOS Acne vs Puberty Acne 

Acne isn’t exclusive to teenage years; it can persist into adulthood, especially when hormonal imbalances are at play. The location of acne on your face can even offer clues about its underlying cause.  

Acne along the jawline or lower part of the face typically indicates hormonal triggers. Understanding that persistent PCOS acne might have underlying causes can help guide effective PCOS treatment. 

Finding the Right Treatment for PCOS Related Acne 

There are various treatment options available, such as Accutane and oral contraceptives, which might offer quick fixes but sometimes come with their own set of risks and side effects. A more balanced approach includes lifestyle changes like diet and exercise.  

It’s important to remember that everyone’s journey with PCOS is unique. Working closely with medical providers and adopting a low insulin lifestyle will enable you to tailor a PCOS acne treatment plan that addresses the underlying causes at the source.  

How Stress Affects PCOS and Acne 

Stress has a knack for aggravating your body’s hormonal balance. High levels of cortisol, the “stress hormone,” can lead to increased insulin production. Managing stress through techniques like mindfulness, yoga, or even a daily walk can have a spillover effect on your PCOS skin care, helping you manage both stress and acne simultaneously. 

Impact of Exercise on Hormonal Levels 

Exercise isn’t just for weight loss; it’s also beneficial for hormonal balance. Physical activities like strength training, walking, and aerobic exercises can improve insulin sensitivity, thereby helping to regulate testosterone levels. Incorporating exercise into your routine doesn’t just make you feel good; it’s a positive step towards better skin. 

For a deep dive on which workout routines are most effective for managing insulin levels, check out our recent blog, PCOS and Exercise: Tips and Strategies That Work! 

PCOS Related Acne: Myths and Misconceptions 

Contrary to popular belief, acne related to PCOS isn’t just a puberty phase or cosmetic issue. It affects our confidence, morale, and quality of life. Regardless of your wellness goals, acne caused by PCOS is a health concern that often signals underlying hormonal imbalances. Dispelling these myths can empower you to seek the right treatment instead of resorting to ineffective or even harmful remedies. 

Myth 1: It’s just a teenage problem 

Fact: While acne is commonly associated with the hormonal fluctuations of adolescence, PCOS-related acne often persists into adulthood. It’s not a phase; it’s a manifestation of ongoing hormonal imbalances that require proper treatment. 

Myth 2: Acne is just a cosmetic concern 

Fact: Acne linked to PCOS is a medical condition, and often an early symptom that is easily overlooked, not just a cosmetic issue. It can be indicative of deeper hormonal imbalances that could also affect fertility and metabolic health. 

Myth 3: Prescription or over-the-counter acne products will clear it up 

Fact: Prescription medications, birth control pills, cream, and supplements may temporarily alleviate symptoms but don’t address the underlying hormonal factors. Treating PCOS acne often requires a multi-faceted approach, including lifestyle changes and, possibly, prescription medication. 

Myth 4: Diet has no role in pcos acne 

Fact: The foods you eat can have a significant impact on insulin levels, which, in turn, can influence the hormonal triggers for PCOS acne. A balanced, insulin lowering diet can be instrumental in managing symptoms. Furthermore, if you are taking acne medications, a low insulin lifestyle will help supplement your approach and enhance its effectiveness! 

Myth 5: Stress doesn’t affect hormonal acne 

Fact: Stress hormones like cortisol can exacerbate hormonal imbalances, making acne worse. Mindfulness, yoga, or regular exercise can be beneficial for both stress reduction and acne management. 

Taking Charge of Your PCOS Acne Treatment  

Managing PCOS acne can be a challenging journey, shaped by everything from genetics to your daily habits. However, you’re far from alone. At Lilli Health, we’re here to guide you with actionable insights that focus not just on symptom management but on tackling the root hormonal and insulin-related causes of your acne. 

Arming yourself with knowledge is the first step in creating an effective action plan. Following the advice throughout this guide puts you on the path toward a low insulin lifestyle—our cornerstone approach to managing PCOS acne.  

Low Insulin Lifestye: Your PCOS Guide to Healthier Living 

Our book, Low Insulin Lifestyle by Dr. Ali Chappell, is a comprehensive, evidence-based resource to help you understand the science behind your PCOS symptoms and how to improve them through informed, empowered choices. As always, it’s vital to consult with your healthcare provider for a personalized treatment regimen. Whether you’re considering diet modifications, medications, or stress management techniques, a multifaceted approach will pave the way for lasting health. 

We’re passionate about shifting the healthcare conversation to focus on underlying causes and long-term wellness. If you’re looking to stay abreast of the latest, science-backed strategies for managing PCOS, subscribe to our newsletter! Together, we can navigate the complexities of PCOS and make meaningful strides toward a healthier, happier you.